Saturday, August 14th
Shoulders/Arms/Calves Day
Dumbbell Lateral Raises:
15’s X 10
20’s X 10
25’s X 10
30’s X 10
BONEZ217 Lateral Raises:
10 X 10
15 X 10
20 X 10
25 X 10 - Great pump here. I could really feel it in the lateral delt.
Face Pulls:
80 X 10
90 X 10
100 X 10
120 X 10
85 X 20
Bent-over Dumbbell Lateral Raises:
15’s X 10
20’s X 10
25’s X 10
30’s X 10
20’s X 20 - I had a great feel until the 30’s. After the 17th rep with 20’s I lost the feel.
JM Press:
65 X 10
95 X 10 - It felt terrible on my elbows. There was a lot of popping so I just called it.
Tate Press:
20’s X 10
30’s X 10
35’s X 10
40’s X 8 - There was a lot of popping here too. I didn’t really feel it in my long head as well as I used to.
Triceps Rope Pushdown:
60 X 10
70 X 10
80 X 10
90 X 10 - I think this was it but I’m not sure.
Barbell Curl:
45 X 10
50 X 10
55 X 10
60 X 6 - They had Platemates! It was awesome. I’ll try to push my 60 reps higher.
KPipe Cable Curls:
15 X 10
20 X 10
25 X 10
30 X 10 - Awesome pump. I like this.
DC-style Seated Calf Raises:
45 X 4
25 X 6 - This is with a 5 second negative and 15 second bottom stretch. I pussed out here. More on this later.
I’ve really wanted to have an accessory/weak body part day for a while and I finally made the jump. My shoulders, arms and calves are probably my weakest body parts aesthetically, while my chest and traps are very strong. I got more than enough front delt work from all the pressing I do, so I’ve decided just to do lateral and rear work. I also wanted a ‘power’ move for biceps and triceps. I didn’t want to close grip bench though. I really hope my triceps work on the other days will be enough. A problem I was having today was that my biceps were so pumped that it was actually decreasing ROM. I hope that doesn’t continue being an issue. DC calf work is hard as hell. I use a true 5 second/15 second count and it’s absolutely painful. I started too heavy and when I do this again next week I’ll start with the 25 and just try to work up from there.
Monday, August 16th
Military Press Day
Military Press:
45 X 5
105 X 5 @ 75%
120 X 3 @ 85%
135 X 2 @ 95% - Left a lot in the tank. I have a slight uneven extension problem.
Dips:
BW X 12
BW X 12
BW X 12
BW X 12
BW X 12 - Tougher than anticipated.
Chin-ups:
BW X 14 - 5/5/4 - Said fuck it. I’ll do these on ‘Weak Stuff Day’ or not at all.
Lat Pulldowns:
60 X 10
80 X 10
100 X 10
100 X 10
100 X 10 - Got a great contraction and stretch on the first three sets. Not so much on the last two.
Rolling Dumbbell Extensions:
15’s X 10
25’s X 10
35’s X 10
40’s X 5
30’s X 12 - Left arm is a bit weaker.
Military press went well. I’m frustrated by chin-ups and don’t really know what to do with them. I think for lat width I might grow better from really slow negatives and going by feel. I’ll have to lower the weight and find out. I was an idiot today. I forgot to check my log and so I came in with no plan at all for rolling extensions. Now that I’ve checked, I did a lot better than I thought I did leaving the gym. lol. Tomorrow will be my last day at Alegent Health because I’ll be moving down to the University of Oklahoma! Boomer Sooner!
Tuesday, August 17th
Deadlift Day
Sumo Deadlift:
135 X 5
225 X 5
315 X 5 @ 75%
355 X 3 @ 85%
400 X 1 @ 95% - I actually saw stars after the last rep. Ridiculous.
LifeFitness Leg Extension:
110 X 10
130 X 10
150 X 10
170 X 10
130 X 15
Icarian Lying Leg Curl:
100 X 10
110 X 10
120 X 10
120 X 9
90 X 12 - 3 partials on the last 120 set and 3 second negatives on the 90 set.
Decline Bench Sit-ups:
BW X 15
25+BW X 15
25+BW X 15
25+BW X 15
25+BW X 15 - I used a steeper decline for these. It was tough.
Hyperextensions:
BW X 15
25+BW X 15
25+BW X 15
25+BW X 15
25+BW X 15
I felt surprisingly weak with 400. I was pulling no belt though, and I always belt up with 405 and higher so that may have been the reason. Abwork was hard. This may be my last post until Monday because I’ll be moving into my dorm and going through Orientation starting Wednesday. The good thing is, 5/3/1 accounts for that. I <3 Jim Wendler! lol
Monday, August 23rd
Military Press Day
Military Press:
55 X 5 @ 40%
70 X 5 @ 50%
80 X 5 @ 60% - Blasted it. Dynamic method is fun.
Neutral Grip Pull-ups:
BW X 5
BW X 5
BW X 5 - Decent.
Dips:
BW X 10
BW X 10
BW X 10
Rolling Dumbbell Extensions:
30’s X 10
30’s X 10
30’s X 10
30’s X 10
30’s X 10 - The last set was actually pretty difficult.
This my first time training since last week. I’ll be deloading on deadlift as well and going hard on bench and starting over on squat. I’m at “The Huff” in the University of Oklahoma and I’m a little disappointed. I was really hoping for Hammer Strength machines but there are none. I’ll have to try out the Nautilus machines that they have here.
Tuesday, August 24th
Deadlift Day
Sumo Deadlift:
135 X 5
170 X 5 @ 40%
210 X 5 @ 50%
250 X 5 @ 60% - I actually saw stars after the last rep. Ridiculous.
Nautilus Leg Extension:
80 X 10
110 X 10
155 X 10 - Worked in with a cute girl. Haha I’m such a loser.
Nautilus Lying Leg Curl:
80 X 10
80 X 10
80 X 10 - Controlled negatives. I got a great feeling off this.
Hyperextensions:
25+BW X 10
25+BW X 10
25+BW X 10
Decline Bench Sit-ups:
BW X 15
25+BW X 10
25+BW X 10
25+BW X 10 - Very limited feel to this.
Successful deload. Weights were flying and I felt strong. Girls were cute too. lol. If this gym weren’t so gay I might actually like it…
Thursday, August 26th
Bench Day
Bench:
45 X 5
135 X 5
185 X 5 @ 75%
210 X 3 @ 85%
235 X 2 @ 95% - I wanted to double it. It’s been two weeks since last benching and it felt like it.
HS Plate Loaded Iso-Lateral Incline Press:
1pps X 10
25+1pps X 10
35+1pps X 10
40+1pps X 10
5+1pps X 12 - This is my first time ever using the machine. I took a very wide grip and really went for feel.
HS Weight Stack Iso-Lateral Row:
30’s X 10
60’s X 10
70’s X 10
70’s X 10
50’s X 12 - It was really compressing my chest, but sitting here and writing this I can really feel it.
Overhead Rope Extension:
80 X 10
90 X 10
100 X 10
110 X 10
120 X 10 - Last 5 of 110 set was hands together. Last set was hands together. Great pump.
Wow. I really felt the time off bench. I do well with a lot of volume and two weeks off is not a lot of volume. I’ll hit the deload and then get back into the flow of things. Don’t get me wrong, the lifts weren’t hard. They were just tougher than you should have been. It was still an easy double, especially since I’m not using a liftoff at the moment.
Friday, August 27th
Squat Day
Squat:
225 X 10
225 X 10
225 X 10 - Good speed, good strength.
Lunges:
30’s X 10
30’s X 10
30’s X 10 - Easy. These really killed my glutes.
Step-ups (Low box):
30’s X 8
30’s X 8
30’s X 8 - Didn’t really feel these all that well.
Hyperextensions:
35+BW X 10
35+BW X 10
35+BW X 10
Decline Bench Sit-ups:
35+BW X 10
35+BW X 10
35+BW X 10
A guy I met at a party exchanged numbers and wanted to train with me so today was the day he started. He’s in ROTC and isn’t very strong but has a decent sized frame. He lost a lot of weight through cardio though, and that’s hardly ever a good thing. His squat form is crap and I really just tried to work with him to correct it. He did some box squats and bodyweight squats and he seems to want to learn. We’ll see. Today was good. I got a great pump in my legs for the first time in weeks =) I’m loving life right now.
Saturday, August 28th
Shoulders/Arms/Calves Day
Dumbbell Lateral Raises:
20’s X 10
25’s X 10
30’s X 10
30’s X 10 - Not good at this. I may switch to a machine if I can find one.
BONEZ217 Lateral Raises:
30 X 10
30 X 10
30 X 10
30 X 10
Face Pulls:
80 X 10
90 X 10
100 X 10
120 X 10
130 X 10
Bent-over Dumbbell Lateral Raises:
20’s X 10
20’s X 10
30’s X 10
30’s X 10 - I had a decent feeling with this.
EZ Bar French Press:
45 X 10
55 X 10
55 X 10
60 X 10 - A lot of popping in the elbows, but oh well.
Triceps Rope Pushdown:
Some X 10 reps X 4 sets - The weight was off and I only figured it out afterwards.
Single Arm Reverse Pushdown:
15 X 10
15 X 8
15 X 8
15 X 8 - Really got the middle head well.
EZ Bar Curl:
45 X 10
55 X 10
55 X 10
55 X 8 - So weak.
KPipe Cable Curls:
30 X 10
30 X 10
30 X 10
30 X 10
Decent day. I didn’t get much sleep because I was out most of the night. My eating has also been infrequent the past few days and I’m getting half to two thirds of my normal gallon of water intake. I’ll figure it out.
Good workouts bro, good luck with college as well, it’s a good time.
Monday, August 30th
Military Press Day
Military Press:
45 X 5
95 X 5 @ 65%
110 X 5 @ 75%
125 X 5 @ 85% - Might have had one more.
Dips:
BW X 13
BW X 13
BW X 13
BW X 13
BW X 9+4 - WTF.
Lat Pulldowns:
60 X 10
80 X 10
100 X 10
120 X 10
120 X 10 - Awesome squeeze and contraction. I could feel my lats getting worked.
Rolling Dumbbell Extensions:
15’s X 10
25’s X 10
25’s X 10
35’s X 8
30’s X 9 - I really crapped out on these. Time to find another exercise?
Wow. The decreased amounts of food, sleep and water took a very noticeable effect on me. I’m going to have to keep that in check better. Good news is, I hit all those requirements for today =)
[quote]austin_bicep wrote:
Good workouts bro, good luck with college as well, it’s a good time.[/quote]
Thanks for checking in man. And I love it already, SO many beautiful women everywhere. It’s like fishing with dynamite. Awesome.
Tuesday, August 31st
Deadlift Day
Sumo Deadlift:
135 X 5
225 X 5
280 X 5 @ 65%
325 X 5 @ 75%
365 X 5 @ 85% - I’m starting with my hips a little higher than I’d like.
Dumbbell Lunges:
30’s X 10
30’s X 10
30’s X 10
30’s X 10
30’s X 10 - Awesome pump in my teardrops.
Nautilus Lying Leg Curl:
50 X 10
80 X 10
110 X 7
95 X 7
65 X 10 - 3 second negatives on the last set.
Hyperextensions:
45+BW X 10
45+BW X 10
45+BW X 10
45+BW X 10
45+BW X 10
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10
45+BW X 10 - Felt like ass and called it.
Overall, not that great. I couldn’t really get focused and I think the lack of food over the weekend is still affecting me. My appetite isn’t that great either. I need to figure this out.
Thursday, September 2nd
Bench Day
Bench:
45 X 5
135 X 5
165 X 5 @ 65%
190 X 5 @ 75%
215 X 5 @ 85% - Might have had one or two left.
HS Plate Loaded Iso-Lateral Incline Press:
1pps X 10
10+1pps X 10
25+1pps X 10
35+1pps X 10
2pps X 3 - The ramp tires me out but it’s ok. I’ll try to improve the top set.
HS Weight Stack Iso-Lateral Row:
80’s X 10
90’s X 10
100’s X 4
50’s X 10
60’s X 10 - Didn’t get a good feel, didn’t get a great pump.
Overhead Rope Extension:
80 X 10
100 X 10
110 X 10
120 X 10
120 X 7 - I’ll attempt to increase the top set next week.
It was a down session. I think I may be taking my assistance too heavy, and I’ll have to figure things out. I’m not lifting as well as I should be.
Friday, September 3rd
Squat Day
Squat:
255 X 8
255 X 8
255 X 8 - Fast, not hard.
Step-ups (Low box):
35’s X 8
35’s X 8
35’s X 8
Hyperextensions:
45+BW X 10
45+BW X 10
45+BW X 10
45+BW X 10
45+BW X 10
Decline Bench Sit-ups:
45+BW X 10
45+BW X 10
45+BW X 10
45+BW X 10
45+BW X 10 - I got a really great feel off this. I switched benches.
Saturday, September 4th
Shoulders/Arms/Calves Day
Dumbbell Lateral Raises:
20’s X 10
25’s X 10
30’s X 10
30’s X 10
BONEZ217 Lateral Raises:
30 X 10
35 X 10
35 X 10
35 X 10
Face Pulls:
60 X 10
80 X 10
90 X 10
95 X 10
95 X 10 - Used another machine because the usual was occupied. Maxed this out.
Bent-over Dumbbell Lateral Raises:
20’s X 10
25’s X 10
30’s X 10
35’s X 10
40’s X 10 - Trying to work heavier with this.
EZ Bar French Press:
45 X 10
50 X 10
55 X 10
60 X 10
65 X 10 - Elbow popping was a little less significant.
Triceps Rope Pushdown:
Some X 10 reps X 4 sets
Single Arm Reverse Pushdown:
15 X 10
20 X 10
25 X 10
30 X 10
35 X 10 - Great on that middle head.
EZ Bar Curl:
45 X 10
50 X 10
55 X 10
60 X 8
60 X 7
KPipe Cable Curls:
30 X 10
30 X 10
30 X 10
30 X 10
30 X 10
I’m down about 6 lbs since the start of the semester according to the scale at the ‘Huff’. I’m a little leaner and my belt buckles a notch tighter but it’s still unnerving. The weightloss could account for my strength losses.
Monday, September 6th
Military Press Day
Military Press:
45 X 5
100 X 3 @ 70%
115 X 3 @ 80%
130 X 4 @ 90% - Had a few more in the tank.
Dips:
BW X 13
BW X 13
BW X 13
BW X 13
BW X 10+4 - Passable.
Lat Pulldowns:
70 X 10
90 X 10
110 X 10
120 X 10
130 X 10 - Decent. My mid back is really feeling these.
Rolling Dumbbell Extensions:
15’s X 10
25’s X 10
35’s X 10
35’s X 7
20’s X 10 - I could lock out the right easily but the left would just not move. I have a possible answer.
Strength was decent on the core lifts. That could be because I’m back up 4 lbs over the weekend my parents were in town. Lol. The majority of it is probably bloat. Anyway, I think I’ll have to go straight sets for rolling extensions until my left arm evens up with the right. Also, something cool happened. I met a fellow T-Nation person in my gym who’s also doing 5/3/1. I’m going to try to train with him on Mondays.
Tuesday, September 7th
Deadlift Day
Sumo Deadlift:
135 X 5
225 X 5
300 X 3 @ 70%
345 X 3 @ 80%
385 X 3 @ 90% - Grip loosened on the last rep of 385. Everything was fast.
Dumbbell Lunges:
35’s X 10
35’s X 10
35’s X 10
35’s X 10
35’s X 10 - Major pump.
Nautilus Lying Leg Curl:
50 X 10
65 X 10
80 X 10
95 X 9
95 X 5
Hyperextensions:
45+BW X 12
45+BW X 12
45+BW X 12
45+BW X 12 - Insane pump in the erectors so I had to call it at four sets.
Decline Bench Sit-ups:
45+BW X 12
45+BW X 12
45+BW X 12
45+BW X 12 - Called it to stay even with hyperextensions.
Pretty decent day. That might have been carryover from the pretty decent school day I had. I love college =)
Thursday, September 9th
Bench Day
Bench:
45 X 5
135 X 5
175 X 3 @ 70%
200 X 3 @ 80%
225 X 3 @ 90% - Decent. I could have added a few more.
HS Plate Loaded Iso-Lateral Incline Press:
1pps X 10
10+1pps X 10
25+1pps X 10
35+1pps X 10
2pps X 10 - Awesome! I am very happy with this. I’ll add 5 to the top set next week.
Dumbbell Row:
50’s X 10
60’s X 10
70’s X 10
75’s X 10 - I didn’t like the machine. I’m really squeezing the muscle at the top and almost turning the
75’s X 10 dumbbell to underhand.
Overhead Rope Extension:
80 X 10
100 X 10
110 X 10
120 X 7
80 X 15 - 80 set was 10 hands apart, 5 hands together.
Decent session. I was happy with the incline PR and the bench was decent. My weight is at 191.8 which is pretty good. I’m also leaner. I’d like to keep my weight here and keep leaning out. I’ll see if I can post a picture.
Morning shot, no pump. 4 days into cut/recomp.
[photo]29704[/photo]